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  6. Coriander vs. Kale

Coriander vs. Kale — In-Depth Nutrition Comparison

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How are coriander and kale different?

  • Coriander is higher in folate, vitamin E, iron, vitamin B5, potassium, copper, and vitamin B2; however, kale is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for kale is 423% higher.
  • Coriander contains 12 times more vitamin B5 than kale. While coriander contains 0.57mg of vitamin B5, kale contains only 0.049mg.

Coriander (cilantro) leaves, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Coriander vs Kale infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +128.5%
Contains more IronIron +96.7%
Contains more CopperCopper +44.2%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -50%
~equal in Calcium ~72mg
~equal in Manganese ~0.416mg
~equal in Selenium ~0.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 90% 0% 112% 50% 17% 37% 21% 34% 34% 0% 775% 47%
Kale
Kale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B2Vitamin B2 +131.4%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +1063.3%
Contains more FolateFolate +376.9%
Contains more Vitamin CVitamin C +51.9%
Contains more Vitamin AVitamin A +102.1%
Contains more Vitamin KVitamin K +163.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Kale DV% diff.
Vitamin K 310µg 817µg 423%
Vitamin A 337µg 681µg 38%
Vitamin C 27mg 41mg 16%
Folate 62µg 13µg 12%
Iron 1.77mg 0.9mg 11%
Vitamin E 2.5mg 0.85mg 11%
Vitamin B5 0.57mg 0.049mg 10%
Potassium 521mg 228mg 9%
Copper 0.225mg 0.156mg 8%
Vitamin B2 0.162mg 0.07mg 7%
Vitamin B3 1.114mg 0.5mg 4%
Fiber 2.8g 2g 3%
Phosphorus 48mg 28mg 3%
Magnesium 26mg 18mg 2%
Zinc 0.5mg 0.24mg 2%
Choline 12.8mg 0.4mg 2%
Carbs 3.67g 5.63g 1%
Calcium 67mg 72mg 1%
Sodium 46mg 23mg 1%
Vitamin B1 0.067mg 0.053mg 1%
Vitamin B6 0.149mg 0.138mg 1%
Monounsaturated fat 0.275g 0.03g 1%
Polyunsaturated fat 0.04g 0.193g 1%
Calories 23kcal 28kcal 0%
Protein 2.13g 1.9g 0%
Protein per 100 calories 9.3g 6.8g N/A
Calories per 10 g protein 108kcal 147kcal N/A
Weight per 100 calories 435g 357g N/A
Fats 0.52g 0.4g 0%
Net carbs 0.87g 3.63g N/A
Sugar 0.87g 1.25g N/A
Manganese 0.426mg 0.416mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.014g 0.052g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +30%
Contains more OtherOther +69%
Contains more CarbsCarbs +53.4%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +816.7%
Contains more Poly. FatPolyunsaturated fat +382.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.